Fat loss, muscle maintenance & mountain biking update
composite
Posts: 138 Member
So I posted here maybe 2 or 3 weeks ago talking about how I'm trying to cut and train for cross country ultra endurance mountain biking. I had my second body composition profile done last week so thought I would report back with an update.
To give an idea of time scale it was 5 weeks between the 2 sessions. During the five weeks I was eating at a deficit (1740-1940), eating 150g protein a day, doing loads of miles on the bike and changed my lifting routine to pretty much only compounds.
I have written up a proper blog post with all the data about this here: http://www.composite-projects.co.uk/2013/07/body-composition-profiling-2/ but below is some edited highlights, ie the results bit.
Results
Goal 1 – Maintain muscle mass at 46.7kg;
My overall muscle mass has slightly decreased from 46.7kg to 46.1kg. Clearly if you want to take the goal strictly on face value you would suggest that this goal wasn’t achieved. However this is a very small loss; 0.6kg that when taken in context with the reduction of skin fold measurement means that my overall muscle mass % has actually increased from 62.3% to 63.9%. It’s important to remember that in mountain biking power to weight ratio is what is important not absolute power output.
Goal 2 – Decrease total skin folds by ~5mm over the next month (around a 2 lb loss)
My overall SUM of 7 has gone from 66.5mm to 49.4mm a decrease of a whopping 17.1mm! This equates to roughly 4.8lbs (2.2kg) of body fat. Clearly I smashed this goal so I’m very happy.
Goal 3 – Decrease abdominal skin fold the most.
I thought it the best way to compare skin fold site measurement reduction was to work out the % lost. It is already clear from the absolute measurements that the largest reduction was at the Abdominal site (47.6%). Goal completed big time! I thought it also interesting that the next 2 largest reductions were at the Subscapular (19.4%) and Supraspinale (20.4%) sites which are also sites on the core of the body.
So I have some new goals now of losing another 5mm on the SUM of 7 and to maintain my muscle mass.
Generally speaking I'm extremely happy with my progress and want to say thanks to every that contributed to my last thread.
To give an idea of time scale it was 5 weeks between the 2 sessions. During the five weeks I was eating at a deficit (1740-1940), eating 150g protein a day, doing loads of miles on the bike and changed my lifting routine to pretty much only compounds.
I have written up a proper blog post with all the data about this here: http://www.composite-projects.co.uk/2013/07/body-composition-profiling-2/ but below is some edited highlights, ie the results bit.
Results
Goal 1 – Maintain muscle mass at 46.7kg;
My overall muscle mass has slightly decreased from 46.7kg to 46.1kg. Clearly if you want to take the goal strictly on face value you would suggest that this goal wasn’t achieved. However this is a very small loss; 0.6kg that when taken in context with the reduction of skin fold measurement means that my overall muscle mass % has actually increased from 62.3% to 63.9%. It’s important to remember that in mountain biking power to weight ratio is what is important not absolute power output.
Goal 2 – Decrease total skin folds by ~5mm over the next month (around a 2 lb loss)
My overall SUM of 7 has gone from 66.5mm to 49.4mm a decrease of a whopping 17.1mm! This equates to roughly 4.8lbs (2.2kg) of body fat. Clearly I smashed this goal so I’m very happy.
Goal 3 – Decrease abdominal skin fold the most.
I thought it the best way to compare skin fold site measurement reduction was to work out the % lost. It is already clear from the absolute measurements that the largest reduction was at the Abdominal site (47.6%). Goal completed big time! I thought it also interesting that the next 2 largest reductions were at the Subscapular (19.4%) and Supraspinale (20.4%) sites which are also sites on the core of the body.
So I have some new goals now of losing another 5mm on the SUM of 7 and to maintain my muscle mass.
Generally speaking I'm extremely happy with my progress and want to say thanks to every that contributed to my last thread.
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